floFOCUS

HYROX (core&cardio)

8-min amrap

• 15/12 cal bike
• 15 sit ups
• 20 oblique slam balls

8-min amrap

• 50ft burpee broad jumps
• 20 plank shoulder taps
• 20 kb swings

8-min amrap

16-14-12-10

• row
• ski
• sandbag lunges

8-min amrap

• :15-:30 hollow hold
• 6 each half get up
• 12 hollow rocks

*2-min rest between amrap*

Total Body Balance

warm up/POSITION

• mb clean progressions

primary balance (3 rounds)

• 10 each s/l touchdown
• 8 front foot elevated split squat
• 1- minute oh barbell hold

3×6: thruster (from floor) rpe 5

Clean from floor to front rack each set Smooth squat-to-press connection; no pause between movements.

10-min amrap

• 200m run
• 10 med ball cleans
• 15 db push press

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 6 @ RPE 6↓ reduce load
• 8 @ RPE 5-6↓ reduce load
• 10 @ RPE 5↓ reduce load
• Rest ~ 1:30-2:00 between sets

2 sets: 10 DB Chest Fly + 12 gorilla row + 12 Lateral Raise + 16 alt. bicep/hammer curl

amrap remainder of time

• 5 strict pull up
• 10 bench press
• 15 push ups
• 20/16 cal ski

PUSH/PULL (deload)

warm up/activation (2 sets)

• 10 banded goodmornings
• 10 banded mb hip thrust

deadlift

• 3×5 @ 55-60%

2-min rest between

for time : (16-min)

• 400m run
• 15 box jump overs
• 20 deadlift

floLEVELs:

• level 1 (135/85)
• level 2 (155/105)
• level 3 (185/125)

HYROX

4 rounds

• 400m run
• 2 sled pushes
• 20 sit ups
• 20/18 cal ski

FEAR THE FLO (Day 8)

TILL DEATH DO US PART

Bring Running Sneaker For This Partner Style Workout. THE FINAL DAY.

HAPPY HALLOWEEN